Welsh Beef koftas with hidden veggies

  • Prep time 30 mins
  • Cook time 15 mins
  • Serves 4

Ingredients

  • 450g lean PGI Welsh Beef mince
  • 1 small onion, finely chopped
  • 1 carrot, grated
  • 1 small red pepper, finely chopped
  • ½ head broccoli (6 florets), grated
  • 1 small egg, beaten
  • 1 tbsp tomato ketchup
  • ½ tsp dried mixed herbs
  • ½ tsp ground black pepper
  • Handful of fresh breadcrumbs (if required)
  • Long vegetables to make skewers e.g. stick celery, piece of carrot, pepper, asparagus

Nutrition

  • Energy: 997 KJ
  • Calories: 237 kcals
  • Fat: 6.6 g
  • Of which saturates: 2.8 g
  • Salt: 0.56 g
  • Iron: 3.3 mg
  • Zinc: 5.6 mg
  • Protein: 29 g
  • Fibre: 4.8 g
  • Carbohydrates: 15 g
  • Of which sugars: 9.0 g

Method

Packed full of flavour but also hidden veggies for your fussy eaters!

 

  1. Mix the mince and vegetables into a bowl, add the herbs and seasoning.
  2. Stir through the tomato ketchup and half the egg. Add more egg if required – you want a soft but firm consistency so the koftas hold their shape (if too sticky add some breadcrumbs).
  3. Take handfuls of the mixture and shape around the vegetable sticks, chill for 15 minutes or longer.
  4. These can be cooked on the solid plate of a BBQ, oven or grill for 12-15 minutes depending on thickness.
  5. Serve with dipping sauces – tomato ketchup and a tangy yogurt dip made with natural yogurt, handful of chopped mint and a dash of sweet chilli sauce.

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